Essentials:
A.
12min EMOM
Odd: Plank Shoulder Taps x 7-10 reps per arm
Even: Deadlift x 10 reps

B.
15min AMRAP
Ring Pull x 25 reps
Row x 50 cal
Overhead Squat x 100 reps
Box Jump x 50 reps
Ring Pull x 25 reps

Fitness:
A.
12min EMOM
Odd: Handstand Shoulder Taps x 5-10 reps per arm
Even: Deadlift x 10 reps 165/115

B.
15min AMRAP
Pull Up x 25 reps
Row x 50 cal
Overhead Squat x 100 reps 45/35
Box Jump x 50 reps 24/20
Pull Up x 25 reps

Performance:
A.
12min EMOM
Odd: Handstand Shoulder Taps x 8-12 reps per arm
Even: Sumo Deadlift x 10 reps 225/155

B.
15min AMRAP
Pull Up x 25 reps
Row x 50 cal
Overhead Squat x 100 reps 45/35
Box Jump x 50 reps 24/20
Pull Up x 25 reps

Competitor Session 2:
10min EMOM
Odd: V-Ups x 12 reps
Even: Hip Extension + Glute Ham Raise x 6 reps

10min EMOM
Odd: L-Sit x 25 sec
Even: Seated Good Mornings x 12 reps